ice users guide - cathe friedrich · quick start guide ... torched while also focusing on building...
TRANSCRIPT
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CONTENTSFIT TOWER ADVANCED USER’S GUIDE
ABOUT THE FIT TOWER ADVANCED SERIES ........................................................................................................... 2Overview .............................................................................................................................................................................2About the Workouts .............................................................................................................................................................3About the Rotations .............................................................................................................................................................3
EQUIPMENT USED IN THE FIT TOWER ADVANCED SERIES....................................................................................... 4
QUICK START GUIDE ............................................................................................................................................ 5
ROTATIONS ......................................................................................................................................................... 6Fit Tower 30 Day Rotation ....................................................................................................................................................6Fit Tower / Ripped with HiiT / Strong & Sweaty 30 Day Rotation ..............................................................................................7Fit Tower / ICE / Low Impact Series 90 Day Rotation ...............................................................................................................8
CHAPTERS ........................................................................................................................................................ 11Boot Camp .......................................................................................................................................................................11Legs, Glutes & Core ...........................................................................................................................................................14Total Body ........................................................................................................................................................................16Bonus Abs ........................................................................................................................................................................18
PREMIXES ........................................................................................................................................................ 19Boot Camp .......................................................................................................................................................................19Legs, Glutes & Core ...........................................................................................................................................................20Total Body ........................................................................................................................................................................21
WORKOUT CARDS .............................................................................................................................................. 22Boot Camp .......................................................................................................................................................................22Legs, Glutes & Core ...........................................................................................................................................................26Total Body ........................................................................................................................................................................28
Please note that throughout this User’s Guide, Fit Tower™ is a registered trademark of Fit Tower, LLC.
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OVERVIEWThe Fit Tower Advanced DVDs are geared toward the advanced exerciser who is looking for a creative new, fun challenge while adding more versatile options to their fitness regime. Along with the Fit Tower unit, the Fit Tower Advanced DVDs will shock and challenge your muscles while also providing the cardio factor needed for a complete, well-rounded routine. Because of the unique Fit Tower design, you’re able to optimize your results through customized barre height variations, unique rep patterns and techniques. The included resistance bands and optional weight bar clips ensure that maximum calories and body fat are torched while also focusing on building and shaping lean muscle mass.
ModificationsAlthough these DVDs are geared toward the advanced exerciser, anybody can benefit from these workouts with just a few minor modifications. With regards to impact, if I am doing a jumping motion, simply keep your feet grounded on the floor and add energy and momentum to the movement by simply lifting your heels but not your toes to keep it low impact. For weight selec-tion, go lighter for less intensity and gradually increase weight as you progress.
Premixes / Bonus AbsMany premixes are offered with these DVDs to give you even more exercise options as you progress through the workouts. This includes extreme premixes, timesavers, as well as mish moshes and upper only/lower only options. I have also included a fun and challenging bonus ab routine. We all know that our core gets worked when we perform any type of exercise. We are always working our midsections though stabilization and challenging movement. This bonus ab segment will add a touch of focused core training to elevate your overall workout experience. If you’re ready to embrace the new Fit Tower challenge, let’s go!
ABOUTTHE FIT TOWER ADVANCED SERIES
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ABOUTTHE FIT TOWER ADVANCED SERIES
Boot CampThis fast-paced, high-energy workout will work each and every part of your body while keeping the cardio factor up and the sweat levels high! You will be breathing heavy and burning fat as you move from exercise to exercise both on and off the tower. Time to get moving!
This DVD includes the Bonus Abs section.
Legs, Glutes & CoreThis lower body core fusion workout focuses on using methods of Pilates, ballet, yoga and barre to shape and firm all areas of the hips, thighs, glutes and core. We will be using the Fit Tower for align-ment and stability as we lengthen our muscles and strengthen our centers. Don’t let this workout fool you—you will be feeling the sting for sure!
This DVD includes the Bonus Abs section.
Total BodyThis workout is all about building and shaping beautiful, lean and strong muscle! We will be utilizing the tower complete with barbell clips as well as resistance bands to increase intensity in this workout. Get out your steps and your barbells and prepare yourself to hit each muscle group with focus and determination!
This DVD includes the Bonus Abs section.
ABOUT THE WORKOUTS ABOUT THE ROTATIONSIn this user’s guide I’ve provided three individual rotations to get you started with my new Advanced Fit Tower workouts. Each of these rotations utilizes the Fit Tower Advanced DVD workouts along with a few of my other popular workout series such as Ripped With Hiit, Strong and Sweaty, ICE and Low Impact. Simply get started by choosing the one that best suits your current workout needs. Let’s take a closer look at all three of the rotations.
Fit Tower 30 Day Endurance RotationThis 30 day rotation will focus mostly on your new Fit Tower workouts with the addition of solid cardio and endurance challenges to not only familiarize you with your new Fit Tower DVDs but also shock your metabolism, increase your stamina and build strength and endurance. Get ready to dig in!
Fit Tower / Ripped with HiiT / Strong and Sweaty 30 Day Rotation
Yes, you read it right!! Get ready to embrace this high intensity 30 day challenge. This rotation mixes workouts from the
Ripped with HiiT and Strong and Sweaty Series and is perfect for an exerciser that is looking for a month of higher intensity cardio mixed with heavy weight training. With a varied mix of Fit Tower circuit training, HiiT training, solid cardio, solid weight training, you’re sure to burn body fat and build solid, lean muscle mass. Bonus Abs are included in this rotation and one day off is scheduled into each week.
Fit Tower Intermediate-to-Advanced Lower Impact 90 Day Rotation
I’ve added this 90 day rotation for the exerciser who is looking for less impact overall. Each week will include a mix of
workouts from Fit Tower, ICE and the Low Impact Series. This is one lower impact, higher intensity challenge you don’t want to miss. A bonus ab segment as well as a scheduled “off” day are welcomed additions to this 90-day challenge. Feel free to give yourself an extra “off” day when needed throughout the duration.
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Dumbbells (8, 12, 15, 20 & 25 lbs.)
Step with Three Risers per Side
Stretch Band (Medium Tension Green)
EQUIPMENTUSED IN THE FIT TOWER ADVANCED SERIES
The Fit Tower Advanced Series has been designed to be done in your home with minimal equipment. The equipment needed is the Fit Tower, a step with three risers per side, dumbbells, a barbell, a medium tension stretch band, a fitness loop, and a mat. The
dumbbell and barbell weights Cathe uses for every exercise in the Fit Tower Advanced Series are included in the workout section of this user guide.
Mat
Barbell (25, 30 & 45 lbs.)
Fitness Loop
Fit Tower™
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STEP #1Select the Fit Tower rotation workout program on the following pages that best fits your needs. Each Fit Tower workout program is divided into weekly workout sections. Each of these weekly workout sections will tell you which Fit Tower workout to do each day and the DVD the workout can be found on.
STEP #2Make sure you have all of the equipment you will need for your workout. You can find a list of equipment needed for each Fit Tower workout listed in the Chapters section of this user guide as well as on each DVD.
STEP #3Select the proper weights for each exercise that uses weights. Selecting a weight that is too light or too heavy will greatly diminish the results you can expect from the Fit Tower program.
The weight Cathe uses for every exercise is listed in the Chapters section of this user guide as well as at the beginning of every weight exercise in the Fit Tower video. However, you should always use a weight that is appropriate for your fitness level.
STEP #4Select the proper Fit Tower Barre height for each exercise that uses the adjustable barre. Always test and make sure the Fit Tower barre is securley locked before performing any exercise using the Fit Tower.
STEP #5Follow the workout program schedule you have selected. If you have to miss some days, don’t fret, just pick up where you left off.
STEP #6Don’t forget to use the optional Fit Tower Bonus Abs workout in your Fit Tower workout schedule. Just add it to the end of any workout you like, or select one of our premixes.
On the following pages, you will find two Fit Tower four-week rotations and one 90 Day rotation. Fit Tower workouts are designed so that it is very easy to substitute and use workouts from our other videos as well as the numerous premixes included with the Fit Tower series. You’ll get the perfect mix of cardio and strength to keep your body challenged and changing!
QUICK START GUIDE
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WEEK 1 WORKOUT TIME
Monday Fit Tower Advanced Legs, Glutes & Core 48 min.
Tuesday Solid Cardio of Choice
Wednesday Fit Tower Advanced Total Body 51 min.
Thursday Solid Cardio of Choice + Fit Tower Advanced Bonus Abs 12 min.
Friday Fit Tower Advanced Boot Camp 51 min.
Saturday OFF
Sunday Low Impact Series Turbo Barre 78 min.
FIT TOWER 30 DAY ROTATIONFIT TOWER ADVANCED
WEEK 2 WORKOUT TIME
Monday Solid Cardio of Choice + Fit Tower Advanced Bonus Abs 12 min.
Tuesday Fit Tower Advanced Boot Camp 51 min.
Wednesday Travel Fit 50 min.
Thursday Solid Cardio of Choice
Friday Fit Tower Advanced Legs, Glutes & Core 48 min.
Saturday OFF
Sunday Fit Tower Advanced Total Body 51 min.
WEEK 3 WORKOUT TIME
Monday Solid Cardio of Choice + Lower Body Blast Leg Drills 17 min.
Tuesday Fit Tower Advanced Boot Camp 51 min.
Wednesday Solid Cardio of Choice + Fit Tower Advanced Bonus Abs 12 min.
Thursday Fit Tower Advanced Total Body 51 min.
Friday Fit Tower Advanced Legs, Glutes & Core 48 min.
Saturday OFF
Sunday Low Impact Series Turbo Barre 78 min.
WEEK 4 WORKOUT TIME
Monday Solid Cardio of Choice + Kick Max Leg Conditioning Drills 18 min.
Tuesday Fit Tower Advanced Total Body 51 min.
Wednesday Fit Tower Advanced Boot Camp 51 min.
Thursday Travel Fit 50 min.
Friday Fit Tower Advanced Legs, Glutes & Core 48 min.
Saturday Solid Cardio of Choice + Fit Tower Advanced Bonus Abs 12 min.
Sunday OFF
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FIT TOWER / RIPPED WITH HIIT / STRONG & SWEATY 30 DAY ROTATIONWEEK 1 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday Strong & Sweaty Cardio Slam 51 min.
Wednesday Strong & Sweaty Total Body Giant Sets 52 min.
Thursday Fit Tower Advanced Legs, Glutes & Core 48 min.
Friday Strong & Sweaty Cycle Sweat (or solid cardio of choice) 54 min.
Saturday Fit Tower Advanced Total Body 51 min.
Sunday OFF
WEEK 2 WORKOUT TIME
Monday Fit Tower Advanced Legs, Glutes & Core 48 min.
Tuesday Ripped with HiiT Plyo HiiT One 30 min.
Wednesday Fit Tower Advanced Total Body 51 min.
Thursday Ripped with HiiT Low Impact HiiT Two + Fit Tower Advanced Bonus Abs 44 min.
Friday Fit Tower Advanced Boot Camp 51 min.
Saturday Ripped with HiiT HiiT Circuit Upper Body 48 min.
Sunday OFF
WEEK 3 WORKOUT TIME
Monday Fit Tower Advanced Total Body 51 min.
Tuesday Strong & Sweaty Boot Camp 45 min.
Wednesday Strong & Sweaty PHA Training 44 min.
Thursday Strong & Sweaty Cardio Slam 51 min.
Friday Fit Tower Advanced Legs, Glutes & Core 48 min.
Saturday Strong & Sweaty Ramped Up Upper Body 48 min.
Sunday OFF
WEEK 4 WORKOUT TIME
Monday Ripped with HiiT Plyo HiiT Two + Fit Tower Advanced Bonus Abs 41 min.
Tuesday Fit Tower Advanced Total Body 51 min.
Wednesday Ripped with HiiT Low Impact HiiT One 30 min.
Thursday Ripped with HiiT Low Impact HiiT Two + Fit Tower Legs, Glutes & Core 80 min.
Friday Fit Tower Advanced Boot Camp 51 min.
Saturday OFF
Sunday Ripped with HiiT HiiT Circuit Lower Body 49 min.
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FIT TOWER / ICE / LOW IMPACT SERIES 90 DAY ROTATION
WEEK 1 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday Low Impact Series Low Impact Challenge 54 min.
Wednesday ICE Chiseled Upper Body 43 min.
Thursday Fit Tower Advanced Legs, Glutes & Core 48 min.
Friday OFF
Saturday Fit Tower Advanced Total Body 51 min.
Sunday ICE Rock'm Sock'm Kickbox 49 min.
WEEK 2 WORKOUT TIME
Monday Fit Tower Advanced Legs, Glutes & Core 48 min.
Tuesday ICE Low Impact Sweat 47 min.
Wednesday Fit Tower Advanced Total Body 51 min.
Thursday Low Impact Series Afterburn 56 min.
Friday Low Impact Series Slide & Glide 55 min.
Saturday Fit Tower Advanced Boot Camp 51 min.
Sunday OFF
WEEK 3 WORKOUT TIME
Monday Fit Tower Advanced Total Body 51 min.
Tuesday Low Impact Series Cardio Super Sets 44 min.
Wednesday Low Impact Series Total Body Trisets (Upper Body) + Fit Tower Advanced Bonus Abs 70 min.
Thursday Fit Tower Advanced Legs, Glutes & Core 48 min.
Friday ICE Low Impact Sweat 47 min.
Saturday Fit Tower Advanced Boot Camp 51 min.
Sunday OFF
WEEK 4 WORKOUT TIME
Monday Fit Tower Advanced Total Body 51 min.
Tuesday ICE Rock'm Sock'm Kickbox 49 min.
Wednesday ICE Chiseled Upper Body 43 min.
Thursday ICE Chiseled Lower Body Blast 49 min.
Friday Low Impact Series Cycle Max (or solid cardio of choice) + Fit Tower Advanced Bonus Abs 74 min.
Saturday Low Impact Series Turbo Barre 78 min.
Sunday OFF
MONTH 1
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FIT TOWER / ICE / LOW IMPACT SERIES 90 DAY ROTATION
MONTH 2WEEK 1 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday Low Impact Series Cardio Super Sets 44 min.
Wednesday ICE To The Mat: Legs & Glutes 50 min.
Thursday Fit Tower Advanced Total Body 51 min.
Friday OFF
Saturday Low Impact Series Athletic Training 59 min.
Sunday Fit Tower Advanced Legs, Glutes & Core 48 min.
WEEK 2 WORKOUT TIME
Monday Fit Tower Advanced Total Body 51 min.
Tuesday ICE Low Impact Sweat 47 min.
Wednesday ICE Metabolic Total Body 49 min.
Thursday Low Impact Series Cycle Max (or solid cardio of choice) + Fit Tower Advanced Bonus Abs 74 min.
Friday Fit Tower Advanced Boot Camp 51 min.
Saturday Fit Tower Advanced Legs, Glutes & Core 48 min.
Sunday OFF
WEEK 3 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday Low Impact Series Low Impact Challenge 54 min.
Wednesday Low Impact Series Total Body Trisets (Lower Body) 41 min.
Thursday Low Impact Series Afterburn 56 min.
Friday Fit Tower Advanced Total Body 51 min.
Saturday ICE Low Impact Sweat 47 min.
Sunday OFF
WEEK 4 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday ICE Rock'm Sock'm Kickbox 49 min.
Wednesday ICE Boot Camp Circuit 46 min.
Thursday Low Impact Series Cardio Super Sets 44 min.
Friday Low Impact Series Turbo Barre 78 min.
Saturday ICE Low Impact Sweat + Fit Tower Advanced Bonus Abs 59 min.
Sunday OFF
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FIT TOWER / ICE / LOW IMPACT SERIES 90 DAY ROTATION
WEEK 1 WORKOUT TIME
Monday Fit Tower Advanced Total Body 51 min.
Tuesday Low Impact Series Slide & Glide 55 min.
Wednesday Fit Tower Advanced Boot Camp 51 min.
Thursday Fit Tower Advanced Legs, Glutes & Core 48 min.
Friday Low Impact Series Low Impact Challenge 54 min.
Saturday ICE Metabolic Total Body 49 min.
Sunday OFF
WEEK 2 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday ICE Chiseled Lower Body Blast 49 min.
Wednesday ICE Chiseled Upper Body 43 min.
Thursday Low Impact Series Cycle Max (or solid cardio of choice) + Fit Tower Advanced Bonus Abs 74 min.
Friday Fit Tower Advanced Total Body 51 min.
Saturday ICE Rock'm Sock'm Kickbox 49 min.
Sunday OFF
WEEK 3 WORKOUT TIME
Monday Fit Tower Advanced Total Body 51 min.
Tuesday ICE Low Impact Sweat 47 min.
Wednesday Fit Tower Advanced Boot Camp 51 min.
Thursday Low Impact Series Cardio Super Sets 44 min.
Friday Low Impact Series Turbo Barre 78 min.
Saturday Low Impact Series Athletic Training 59 min.
Sunday OFF
WEEK 4 WORKOUT TIME
Monday Fit Tower Advanced Boot Camp 51 min.
Tuesday Fit Tower Advanced Legs, Glutes & Core 48 min.
Wednesday Low Impact Series Cycle Max (or solid cardio of choice) 62 min.
Thursday ICE Boot Camp Circuit 46 min.
Friday ICE Rock'm Sock'm Kickbox 49 min.
Saturday ICE Metabolic Total Body 49 min.
Sunday OFF
MONTH 3
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WARM UPCHAPTER
1Equipment: None
Cathe’s Weight NA
ROUND 1 - PLIE JACKS WITH LOOPCHAPTER
2Equipment: Fitness Loop
Cathe’s Weight NA
ROUND 1 - HIGH TIGHT PULSES WITH LOOPCHAPTER
3Equipment: Fitness Loop
Cathe’s Weight NA
ROUND 1 - SIDE SQUATS WITH POSTURE PULLS WITH LOOP & BANDCHAPTER
4Equipment: Fitness Loop, Medium Tension Band
Cathe’s Weight NA
ROUND 1 - STEP OUT PLANKS WITH LOOPCHAPTER
5Equipment: Fitness Loop
Cathe’s Weight NA
ROUND 2 - CRISS CROSS JUMPSCHAPTER
6Equipment: None
Cathe’s Weight NA
ROUND 2 - AIR SQUATSCHAPTER
7Equipment: None
Cathe’s Weight NA
ROUND 2 - DIPSCHAPTER
8Equipment: None
Cathe’s Weight NA
ROUND 2 - TRICEP PRESS DOWNS WITH BANDCHAPTER
9Equipment: Medium Tension Band
Cathe’s Weight NA
ROUND 3 - POWER SCISSOR LUNGESCHAPTER
10Equipment: None
Cathe’s Weight NA
ROUND 3 - HIGH TIGHT CROSS BACK PULSESCHAPTER
11Equipment: None
Cathe’s Weight NA
ROUND 3 - BICEP CURLS WITH BANDCHAPTER
12Equipment: Medium Tension Band
Cathe’s Weight NA
ROUND 3 - BICEP PULL UPSCHAPTER
13Equipment: None
Cathe’s Weight NA
CHAPTERSBOOT CAMP
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ROUND 4 - PLIE SQUAT JUMPS WITH ARM PULLSCHAPTER
14Equipment: None
Cathe’s Weight NA
ROUND 4 - STRAIGHT LEG PULSESCHAPTER
15Equipment: None
Cathe’s Weight NA
ROUND 4 - BACK PULL UPSCHAPTER
16Equipment: None
Cathe’s Weight NA
ROUND 4 - SLOW VERTICAL PULL UPSCHAPTER
17Equipment: None
Cathe’s Weight NA
ROUND 4 - T-BAND PULLS WITH BANDCHAPTER
18Equipment: Medium Tension Band
Cathe’s Weight NA
ROUND 5 - SQUAT LUNGE JUMPSCHAPTER
19Equipment: None
Cathe’s Weight NA
ROUND 5 - HIGH TIGHT PULSESCHAPTER
20Equipment: None
Cathe’s Weight NA
ROUND 5 - PUSH UPSCHAPTER
21Equipment: None
Cathe’s Weight NA
ROUND 5 - MOUNTAIN CLIMBERSCHAPTER
22Equipment: None
Cathe’s Weight NA
ROUND 6 - FRONT BACK ATTACKCHAPTER
23Equipment: Fitness Loop
Cathe’s Weight NA
ROUND 6 - HAMSTRING PRESSES WITH LOOPCHAPTER
24Equipment: Fitness Loop
Cathe’s Weight NA
ROUND 6 - STANDING FRONT RAISE WITH BANDCHAPTER
25Equipment: Medium Tension Band
Cathe’s Weight NA
ROUND 6 - BOOT CAMP PUSH UPSCHAPTER
26Equipment: None
Cathe’s Weight NA
CHAPTERSBOOT CAMP, Continued
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WARM UPCHAPTER
1Equipment: None
Cathe’s Weight NA
LEGS AND GLUTES - INNER THIGH LIFTSCHAPTER
2Equipment: None
Cathe’s Weight NA
LEGS AND GLUTES - QUADSCHAPTER
3Equipment: None
Cathe’s Weight NA
LEGS AND GLUTES - GLUTESCHAPTER
4Equipment: None
Cathe’s Weight NA
LEGS AND GLUTES - HIGH GLUTESCHAPTER
5Equipment: None
Cathe’s Weight NA
LEGS AND GLUTES - SIDE KNEELINGCHAPTER
6Equipment: None
Cathe’s Weight NA
LEGS AND GLUTES - GLUTE SQUEEZESCHAPTER
7Equipment: None
Cathe’s Weight NA
CORE - SINGLE LEG SIT UPS WITH BANDCHAPTER
8Equipment: Medium Tension Band
Cathe’s Weight NA
CORE - SIDE TO SIDE OBLIQUE PULLDOWNS WITH BANDCHAPTER
9Equipment: Medium Tension Band
Cathe’s Weight NA
CORE - ALTERNATING SIDE CRUNCHCHAPTER
10Equipment: Medium Tension Band
Cathe’s Weight NA
CORE - ROLL DOWN ROLL UP CRISS CROSS FEETCHAPTER
11Equipment: None
Cathe’s Weight NA
CORE - OVER UNDER CRUNCHESCHAPTER
12Equipment: None
Cathe’s Weight NA
CORE - SINGLE LEG STRETCH DOUBLE PUMPCHAPTER
13Equipment: None
Cathe’s Weight NA
CHAPTERSLEGS, GLUTES & CORE
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CORE - 100CHAPTER
14Equipment: None
Cathe’s Weight NA
CORE - BOAT POSECHAPTER
15Equipment: None
Cathe’s Weight NA
CORE - SWIMMERS - FLUTTER KICKSCHAPTER
16Equipment: None
Cathe’s Weight NA
STRETCHCHAPTER
17Equipment: None
Cathe’s Weight NA
CHAPTERSLEGS, GLUTES & CORE, Continued
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WARM UPCHAPTER
1Equipment: None
Cathe’s Weight NA
LEGS - UNEVEN SQUATSCHAPTER
2Equipment: Dumbbell, Step with 3 Risers per Side
Cathe’s Weight 15 lb. My Weight
LEGS - DEADLIFTSCHAPTER
3Equipment: Barbell
Cathe’s Weight 45 lb. My Weight
LEGS - ELEVATED LUNGESCHAPTER
4Equipment: Dumbbells, Step with 3 Risers per Side
Cathe’s Weight 12 lb. My Weight
CHEST - BENCH PRESSCHAPTER
5Equipment: Barbell, Step with 3 Risers per Side
Cathe’s Weight 45 lb. My Weight
CHEST - CLOSE GRIP BENCH PRESSCHAPTER
6Equipment: Barbell, Step with 3 Risers per Side
Cathe’s Weight 30 lb. My Weight
CHEST - CHEST FLYSCHAPTER
7Equipment: Dumbbells, Step with 3 Risers per Side
Cathe’s Weight 20 lb. My Weight
CHEST - DROP SET PUSH UPSCHAPTER
8Equipment: None
Cathe’s Weight NA
TRICEPS - DIPSCHAPTER
9Equipment: None
Cathe’s Weight NA
TRICEPS - TRICEP KICKBACKS WITH BANDCHAPTER
10Equipment: Medium Tension Band
Cathe’s Weight NA
SHOULDERS - STATIC LUNGE LATERAL RAISECHAPTER
11Equipment: Dumbbell
Cathe’s Weight 8 lb. My Weight
SHOULDERS - BONUS BAND PULLCHAPTER
12Equipment: Medium Tension Band
Cathe’s Weight NA
SHOULDERS - DUMBBELL TOUCH DOWN OVERHEAD PRESSCHAPTER
13Equipment: Dumbbell
Cathe’s Weight 12 lb. My Weight
CHAPTERSTOTAL BODY
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SHOULDERS - BARBELL PUSH PRESS COMPLEXCHAPTER
14Equipment: Barbell
Cathe’s Weight 25 lb. My Weight
BICEPS - BICEP CURLSCHAPTER
15Equipment: Barbell
Cathe’s Weight 30 lb. My Weight
BICEPS - FRONT LEG RAISE WITH BICEP CURLCHAPTER
16Equipment: Dumbbell
Cathe’s Weight 12 lb. My Weight
LEGS - SINGLE LEG PUSH DOWN DIPSCHAPTER
17Equipment: Dumbbell
Cathe’s Weight 15 lb. My Weight
LEGS - CROSS BACK LUNGESCHAPTER
18Equipment: Dumbbell
Cathe’s Weight 20 lb. My Weight
BACK - ONE ARM ROWSCHAPTER
19Equipment: Dumbbell
Cathe’s Weight 25 lb. My Weight
BACK - SEATED LAT PULL DOWNS WITH BANDCHAPTER
20Equipment: Medium Tension Band
Cathe’s Weight NA
BACK - PULL UPSCHAPTER
21Equipment: None
Cathe’s Weight NA
BACK - VERTICAL PULL UPSCHAPTER
22Equipment: None
Cathe’s Weight NA
STRETCHCHAPTER
23Equipment: None
Cathe’s Weight NA
CHAPTERSTOTAL BODY, Continued
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KNEE IN CRUNCHES WITH BANDSCHAPTER
1Equipment: Medium Tension Band
Cathe’s Weight NA
SIDE TO SIDE OBLIQUE CRUNCHESCHAPTER
2Equipment: Medium Tension Band
Cathe’s Weight NA
ROPE CLIMBCHAPTER
3Equipment: Medium Tension Band
Cathe’s Weight NA
HEEL TAP CRUNCHESCHAPTER
4Equipment: None
Cathe’s Weight NA
SLOW REVERSE CRUNCHESCHAPTER
5Equipment: None
Cathe’s Weight NA
EBOW TO KNEE OBLIQUE CRUNCHESCHAPTER
6Equipment: None
Cathe’s Weight NA
PLANKSCHAPTER
7Equipment: None
Cathe’s Weight NA
CHAPTERSBONUS ABS
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PREMIXESBOOT CAMP
BASIC PREMIXES
Premix #1 Main Program + Bonus Abs: Main Workout + Bonus Abs 60:41
TIMESAVER PREMIXES
Premix #1 Warm Up + Rounds 1-4 + Stretch 34:38
Premix #2 Warm Up + Rounds 1-4 + Bonus Abs + Stretch 46:03
Premix #3 Warm Up + Rounds 3-6 + Stretch 38:32
Premix #4 Warm Up + Rounds 3-6 + Bonus Abs + Stretch 49:57
MISHMOSH PREMIXES
Premix #1 Cardio Leg Blast: Warm Up + Cardio & Lower Body Exercises + Stretch 29:37
Premix #2 Cardio Leg Blast + Bonus Abs: Warm Up + Cardio & Lower Body Exercises + Bonus Abs + Stretch 41:02
Premix #3 Cardio + Bonus Abs: Warm Up + Cardio Exercises + Bonus Abs + Stretch 28:32
Premix #4 Scrambled: Main Routine Done in a Different Order 49:16
Premix #5 Double It: Warm Up + Main Routine + Main Routine + Stretch 90:23
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PREMIXESLEGS, GLUTES & CORE
BASIC PREMIXES
Premix #1 Legs and Glutes with Bonus Abs: Replaces All Core Exercises with Bonus Abs 44:40
TIMESAVER PREMIXES
Premix #1 Legs & Glutes Only: Excludes All Core Exercises 33:15
Premix #2 Legs & Core Express: Eliminates Some Exercises 28:24
Premix #3 Core Only: Core Section + Stretch (No Warm Up) 18:41
MISHMOSH PREMIXES
Premix #1 Double Legs and Core: Double Legs & Glute Exercises, Core Done Once 67:28
Premix #2 Glute Max: Warm Up + Glute Exercises + Stretch 36:23
Premix #3 Core First: Warm Up + Core Exercises + Legs & Glute Exercises + Stretch 45:52
Premix #4 Double Trouble: Warm Up + Main Routine + Main Routine + Stretch 80:05
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PREMIXESTOTAL BODY
BASIC PREMIXES
Premix #1 Main Program + Bonus Abs: Main Workout + Bonus Abs + Stretch 60:41
TIMESAVER PREMIXES
Premix #1 Upper Body Focus: Warm Up + Upper Body Exercises + Stretch 30:34
Premix #2 Upper Body Focus + Core: Warm Up + Upper Body Exercises + Bonus Abs + Stretch 41:59
Premix #3 Legs & Shoulders: Warm Up + Legs & Shoulders Exercises + Stretch 31:29
Premix #4 Legs & Shoulders + Core: Warm Up + Legs & Shoulders Exercises + Bonus Abs + Stretch 42:55
Premix #5 Legs Only: Warm Up + Legs Exercises + Stretch 28:06
MISHMOSH PREMIXES
Premix #1 Legs and Chest: Warm Up + Legs & Chest Exercises + Stretch 43:52
Premix #2 Legs and Chest + Abs: Warm Up + Legs & Chest Exercises + Bonus Abs + Stretch 55:17
Premix #3 Total Body Extreme: Some Exercises are Repeated 70:52
Premix #4 Total Body Extreme + Abs: Some Exercises are Repeated + Bonus Abs 82:18
Premix #5 Scrambled: Main Routine Done in a Different Order 48:42
Premix #6 Main Routine with Abs Mixed In: Main Routine with Bonus Abs Mixed In 60:08
Premix #7 Double It: Warm Up + Main Routine + Main Routine + Stretch 89:17
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WORKOUT CARDBOOT CAMPCHAPTER 2ROUND 1 - PLIE JACKS WITH LOOPFitness Loop
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 3ROUND 1 - HIGH TIGHT PULSES WITH LOOPFitness Loop
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
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Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 4ROUND 1 - SIDE SQUATS WITH POSTURE PULLS WITH LOOP & BANDFitness Loop Medium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 5ROUND 1 - STEP OUT PLANKS WITH LOOPFitness Loop
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 6ROUND 2 - CRISS CROSS JUMPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 7ROUND 2 - AIR SQUATS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
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Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 8ROUND 2 - DIPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 9ROUND 2 - TRICEP PRESS DOWNS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
23
CHAPTER 10ROUND 3 - POWER SCISSOR LUNGES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 11ROUND 3 - HIGH TIGHT CROSS BACK PULSES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 12ROUND 3 - BICEP CURLS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 13ROUND 3 - BICEP PULL UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 14ROUND 4 - PLIE SQUAT JUMPS WITH ARM PULLS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 15ROUND 4 - STRAIGHT LEG PULSES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 16ROUND 4 - BACK PULL UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 17ROUND 4 - SLOW VERTICAL PULL UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDBOOT CAMP, Continued
24
CHAPTER 18ROUND 4 - T-BAND PULLS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 19ROUND 5 - SQUAT LUNGE JUMPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 20ROUND 5 - HIGH TIGHT PULSES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 21ROUND 5 - PUSH UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 22ROUND 5 - MOUNTAIN CLIMBERS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 23ROUND 6 - FRONT BACK ATTACKFitness Loop
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 24ROUND 6 - HAMSTRING PRESSES WITH LOOPFitness Loop
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 25ROUND 6 - STANDING FRONT RAISE WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDBOOT CAMP, Continued
25
CHAPTER 26ROUND 6 - BOOT CAMP PUSH UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDBOOT CAMP, Continued
26
CHAPTER 2LEGS AND GLUTES - INNER THIGH LIFTS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 3LEGS AND GLUTES - QUADS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 4LEGS AND GLUTES - GLUTES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 5LEGS AND GLUTES - HIGH GLUTES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 6LEGS AND GLUTES - SIDE KNEELING
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 7LEGS AND GLUTES - GLUTE SQUEEZES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 8CORE - SINGLE LEG SIT UPS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 9CORE - SIDE TO SIDE OBLIQUE PULLDOWNS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDLEGS, GLUTES & CORE
27
CHAPTER 10CORE - ALTERNATING SIDE CRUNCHMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 11CORE - ROLL DOWN ROLL UP CRISS CROSS FEET
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 12CORE - OVER UNDER CRUNCHES
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 13CORE - SINGLE LEG STRETCH DOUBLE PUMP
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 14CORE - 100
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 15CORE - BOAT POSE
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 16CORE - SWIMMERS - FLUTTER KICKS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDLEGS, GLUTES & CORE, Continued
28
CHAPTER 2LEGS - UNEVEN SQUATSDumbbell 15 lb Step with 3 Risers per Side
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 3LEGS - DEADLIFTSBarbell 45 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 4LEGS - ELEVATED LUNGESDumbbells 12 lb Step with 3 Risers per Side
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 5CHEST - BENCH PRESSBarbell 45 lb Step with 3 Risers per Side
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 6CHEST - CLOSE GRIP BENCH PRESSBarbell 30 lb Step with 3 Risers per Side
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 7CHEST - CHEST FLYSDumbbells 20 lb Step with 3 Risers per Side
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 8CHEST - DROP SET PUSH UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 9TRICEPS - DIPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDTOTAL BODY
29
CHAPTER 10TRICEPS - TRICEP KICKBACKS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 11SHOULDERS - STATIC LUNGE LATERAL RAISEDumbbell 8 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 12SHOULDERS - BONUS BAND PULLMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 13SHOULDERS - DUMBBELL TOUCH DOWN OVERHEAD PRESSDumbbell 12 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 14SHOULDERS - BARBELL PUSH PRESS COMPLEXBarbell 25 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 15BICEPS - BICEP CURLSBarbell 30 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 16BICEPS - FRONT LEG RAISE WITH BICEP CURLDumbbell 12 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 17LEGS - SINGLE LEG PUSH DOWN DIPSDumbbell 15 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
WORKOUT CARDTOTAL BODY, Continued
30
CHAPTER 18LEGS - CROSS BACK LUNGESDumbbell 20 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 19BACK - ONE ARM ROWSDumbbell 25 lb
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
Date Weight Reps Bar Height Date Weight Reps Bar Height Date Weight Reps Bar Height
CHAPTER 20BACK - SEATED LAT PULL DOWNS WITH BANDMedium Tension Band
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 21BACK - PULL UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
CHAPTER 22BACK - VERTICAL PULL UPS
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
Date Bar Height Reps Date Bar Height Reps Date Bar Height Reps
WORKOUT CARDTOTAL BODY, Continued